Go Back

High-Protein Chicken Stir Fry Meal Prep - Easy, Colorful, and Satisfying

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5–2 pounds boneless, skinless chicken breast, thinly sliced
  • 2 tablespoons cornstarch (for coating chicken)
  • 1 tablespoon neutral oil (avocado, canola, or grapeseed), plus more as needed
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 medium broccoli crown, cut into small florets
  • 1 medium carrot, thinly sliced
  • 1 small red onion, sliced (or 4 green onions, chopped)
  • 1 cup sugar snap peas or snow peas
  • 3 cloves garlic, minced
  • 1 tablespoon fresh ginger, minced (or 1 teaspoon ground ginger)
  • 2–3 cups cooked brown rice or cauliflower rice (for serving)
  • 1/3 cup low-sodium soy sauce or tamari
  • 2 tablespoons oyster sauce or hoisin (optional for richness)
  • 1 tablespoon rice vinegar or lime juice
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon sesame oil
  • 1–2 teaspoons sriracha or chili-garlic sauce (optional for heat)
  • 1/2 cup low-sodium chicken broth or water
  • 2 teaspoons cornstarch (to thicken)
  • Optional: 1 tablespoon toasted sesame seeds, for garnish

Method
 

  1. Prep the chicken: Pat the sliced chicken dry with paper towels. Toss with 2 tablespoons cornstarch and a pinch of salt and pepper. This helps the chicken brown and stay tender.
  2. Mix the sauce: In a bowl or measuring cup, whisk soy sauce, oyster sauce, rice vinegar, honey, sesame oil, sriracha, broth, and 2 teaspoons cornstarch. Set aside.
  3. Heat the pan: Place a large skillet or wok over medium-high heat. Add 1 tablespoon oil and swirl to coat.
  4. Sear the chicken: Add chicken in a single layer. Cook 3–4 minutes per side until lightly browned and cooked through. Work in batches to avoid steaming. Transfer to a plate.
  5. Stir-fry the veggies: Add a small splash of oil if the pan is dry. Cook onion, bell peppers, carrot, and broccoli for 3–4 minutes, stirring often. Add snap peas, garlic, and ginger. Cook 1–2 more minutes until crisp-tender.
  6. Combine and sauce: Return chicken to the pan. Whisk the sauce again, then pour it in. Stir constantly for 1–2 minutes until the sauce thickens and coats everything.
  7. Taste and adjust: Add more soy for salt, vinegar for brightness, or honey for sweetness. Sprinkle sesame seeds if using.
  8. Portion for meal prep: Divide rice or cauliflower rice into 4–5 containers. Top with stir fry. Let cool uncovered for 10–15 minutes before sealing.